July 4, 2009

No class
Happy 4th of July



July 2, 2009

Fight Gone Bad

June 30, 2009

5 Rounds for time

12-Thrusters (135#/95#)
20 Boxjumps (21")

June 27, 2009

Kick boxing


June 24, 2009

Warm-up with the following

1/2 mile run
20 yards tire filp/jumpm in and out
static hang for 30 sec. x2

WOD
3 Rounds for time

21-15-9
Shoulder press
Deadlift
back extention



June 22, 2009

3 Rounds for time

400 meter run
25 meter sled drag
25 meter med-ball thruster toss #20/#14
15 push-ups

Roger LeMay getting stronger, GO ROGER!!

June 15, 2009

As many rounds in 12 min.

5 thrusters
10 Burpee's


June 13, 2009

Kick-Boxing Class

June 11, 2009

ERIC'S B-DAY WORK OUT
2 Rounds

Teams of two
70 sit-ups
70 push-ups
70 jumping pull-ups
70 squats
70 wallballs
70 push press


June 9, 2009

3 Rounds

400 meter run
21 hang power cleans 95#/65#


June 8, 2009

WOD

5 Rounds

21 thruster
21 double Unders

June 4, 2009

WOD

5 Rounds

12 reps push press 95#/65#
30 deadlifts 95#/65#
100 meter sprint

June 1

WOD-5 by 5

5 Rounds

5 db squats
5 thrusters
5 push press
5 db shoulder squats


May 30, 2009

5 Rounds for time

7 Reps per round with one minute rest between rounds

Power cleans
Front squats
Push press
Back squats
Push press

The bar may not rest on the ground during a round. Rest as needed between rounds. Increase load each round.



May 23, 2009


Big D getting down and dirty with all his crossfitters! They love him for this work out.

Run 400 meters

5 rounds

sprint 10 yrds,side shuffle 10 yrds,sprint 10yrds,side shuffle 10 yards
Jump 6 (24 inch hurtles)
15 walk and lunge
10 air sqauts
15 walk and lunge
5 tire filps
10 thrusters (65#, 45#
10 deadlifts (65#,45#

May 21, 2009

3 rounds

Run 400 meters
10 power cleans
10 push press
10 box jumps




May16, 2009

2 Rounds

15 kettlebell swings
95# slid drag sprint 50 yards
15 box jumps
15 sit-ups
50 yards tire flip
15 air sqauts
Latter drill


May 11, 2009

Wod-Karabell

10 Rounds

3 snathes
15 wallballs


May 9, 2009

No KickBoxing Class
Race Day (5K-10K-Half-Marathon)
GO CROSSFITACADEMY


May 8, 2009

No training (rest day)


May 7, 2009

WOD- Have a 7up (7-up yours)

7 Rounds

7-pull-ups
7-thrusters 45#/65#
7-burpees
7-ring dip or just dips
7-sit-ups
7-push-ups
49-reps single unders
cut of time 50min.







May 5, 2009

WOD-DEATH RACE "O.O.M.A"

2 Rounds

14#,20# Medball toss 200'
25 100' lunge walk and sprint 100'
25 push-press 65#, sprint 200'
25 1 pood KB swings, sprint 200'
25 push-ups, sprint 200'
25 squats, sprint 200'
135# sled drag 200'


May 4, 2009

Karabell

10 Rounds

3 Snatches
15 wallballs


Hansen"

5 Rounds

2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups



Marine Staff Sgt. Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).  




May 2, 2009

Kick Boxing Class



April 30, 2009

5 Rounds

5 db squats
5 db thrusters
5 db push-press
5 db shoulder squats



April 28, 2009

3 Rounds

30 sprawls
30 push-ups
30 sit-ups
30 squats
30 sprawls w/1-2 punch on bag



"Mr. Joshua"

5 Rounds

Run 400 meters
30 Glute-ham sit-ups
250 pound deadlift, 15 reps



SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.



April 27, 2009

3 Rounds

10 db deadlifts or bb 50pds
10 db push jerk
10 box jumps/tire jumps in/out
10 medicine ball cleans
10 inverted push-ups
10 sit-ups



April  25, 2009

Kick Boxing Class



April 23, 2009

"DT"

5 Rounds

155# deadlift 12 reps
155# power cleans 9 reps
155# push jerk 6 reps



April 21, 2009

10-20-30-20-10

Kettlebell swings
Rig Dips
Jumping pull-ups



March 3-4, 2008



Big Duane on the left and Timmy 2nd in from the right back row. Crossfit Certification Seminar, Dallas Police Police Academy.



April 20, 2009

NASTY ME!!!

3 Rounds

50 squats
20 kettlebell snatch, alt arm
15 handstand push-ups



April 18, 2009

Kick Boxing Class



April 16, 2009

Fran-Freaking-Tastic

200m run
21 jumping pull-ups
400m run
15 juming pull-ups
15 thrusters
400m run
9 jumping pull-ups
9 thrushters
200m run


"Erin"

5 Rounds

40 pound Dumdbells split cleans, 15 reps
21 pull-ups



Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.



April 14, 2009

5 Rounds

12 deadlift
9 hang power clean
6 front squat
3 push jerk


April 13, 2009

Back Squats
5-3-2-1-2-3-5

finish off with 2 min. burpees/have fun:-)